Warm-Up | Performance
Run or row 2 mins
8 min emom at warm up pace
1) 1 min box step up
2) 1 min pigeon pose over box (:30/:30)
3) 1 min alternating Single leg RDL
4) :30 jumping air squats
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
Followed by…
One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ same weight as last set
B.
Complete rounds of 21, 15 and 9 calories/reps for time of:
Assault Bike
Back Squat (135/95 lbs)
A. 145-170-180-190-200 200: 1+1 89% of 1rm
B. echo bike 8:00 flat
A 50/60/85/100/100
B. 5 minutos
A.
185/215/225/255/275
275 for the 6th set
B.
5:13 RX
115/135/155/170/175+1
6:10
Sorry new to the blog. I do same exact workout two days in a row? I’m a day behind. Just wondering! Thank you!
No there will be a new workout for Nov 6. Thank err is a fitness and a performance option most days.